Coach’s Notes: If you don’t have a muscle up, do 4 pullups and 4 ring dips for each muscle up or 2 MU transitions for each MU. (MUST HAVE Un-assisted ring dip to do MU transition with a band).If you’re struggling with kicking into a handstand work on your wall climbs…

In honor of Chief Petty Officer Nate Hardy was killed during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Note: 2.75 less rounds than last time but did Jumping Muscle Ups (JMUs) instead of muscle up transitions. KB’s were @ 1.5 pood, HSPU went from 1 10#plate w/ 1 ab mat to 1 ab mat back to 1 10#plate w/ 1 ab mat and then finally settled on 1 10# plate.